2 clean, 1 press, 3 front squats
use double bells
rest as needed, repeat
Aim to complete 10000 swings in 20 days (500 per day)
- Sets: 10, 15, 25, 50 x 5 each day
- In between sets, do a strength movement (press, squat, row)
- Ladder the strength movement 1,2,3 reps
Double kettlebell front squat + loaded carries
- Do one set of 8 of front squats
- Drop the bells, walk for 20m
- Repeat 8 times
- Coyote variation
- 15 swings, 5 double squats, 3 pushups
- repeat for rounds for time (20 rounds = 300 swings, 100 squats, 60 pushups)
- Humane Burpee variation
- 15 swings, 5 double squats, 5 pushups
- pyramid squats/pushups down (-1 each set)
- 1 round => 75 swings, 15 squats, 15 pushups, in roughly 4 minutes
- repeat (5 rounds => 315 swings, 75 squats, 75 pushups, 20-25' total)
Pick a lift and a challenging weight (1-2 reps)
Do 100 reps of the lift
Perfect to pair with One Lift a Day